Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible.

I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly.

The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you need a mindset shift!

Structure comes before intensity. Start small, and focus on one or two anchor habits (i.e. walking daily, increasing hydration, or prioritizing protein).

You’ve got to adjust your expectations because you are NOT the same person you were before that event, and that’s okay!

Give yourself some freaking grace, because healing isn’t just physical - it’s mental and emotional, too.

Episode recap:

• Why you need to shift your mindset FIRST
• Choosing to start small + rebuild your routine
• The importance of adjusting expectations & meeting yourself where you are
• Fueling your recovery by prioritizing eating ENOUGH food
• Realizing that healing is mental and physical
• Why setbacks aren’t failure, but a way to help you move forward
• Leaning on your community and finding accountability
• Real & encouraging stories from ladies in my community

Links/Resources:

• Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness!

We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.”

Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout.

If any of that sounds familiar, this one’s for YOU.

Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness!

Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend!

Episode recap:

• Why cardio won’t hurt your gains (but lack of rest & recovery will)
• Why there’s no “perfect” split for muscle growth
• How to approach your workouts if you’re struggling with burnout
• My thoughts on changing your workouts, strength training w/cardio, and Orange Theory
• Tracking your heart rate zone vs. calories burned during workouts
• What to do if you’re getting 8k steps/day, but still want to increase movement & hit your goals
• What to focus on if your goal is growing your glutes
• Why you don’t need to do a “mini-cut” to lose 2-3 pounds

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD!

Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more.

But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep!

Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aesthetic meal prep videos or color-coded containers to see results. You NEED something that fits your real life, regardless of the season you’re in!

Some weeks you’ll totally nail your food prep, and other weeks you’ll wing it. At the end of the day, YOU’RE the only one responsible for fueling your body and reaching your goals!

If you’re ready to make your fall reset actually stick, grab my free Body Recomp Meal Prep Blueprint - it will help you build a realistic, stress-free plan to keep you fueled all season long!

Episode recap:

• Why fall feels like the perfect time to refocus on food, prep & routines
• The truth about “getting back on track” + why you don’t need to start over every Monday
• Ditching the pressure of “perfect” meal prep
• The simple 3-step approach to food this season
• My favorite grocery system hacks
• Quick and easy macro-friendly meal ideas for busy weeks
• How to create a reusable base grocery list to simplify meal planning
• The power of pre-tracking your food & building realistic systems that stick
• Why consistency matters more than perfection with food and meal prep

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Ep. 211 | Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
• Ep. 205 | WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Fall has officially arrived!

Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding.

I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread).

I’ve started leaning into what fall actually offers: structure, rhythm, and a sense of calm that fuels growth. The cooler weather alone helps regulate your nervous system, and fall creates a powerful “fresh start” effect (this has been sooo noticeable for me)!

If you’ve been feeling that pull to reset your workouts, nutrition, or mindset, this is your sign to do it NOW. You don’t need to wait for January to shift from chaos into intentional action with your life.

This is the season to slow down with purpose, and actually DO the sh*t you said you’d do this year. Decide what matters for you, get laser-focused, and pour your energy there so you CAN be excited (and in control) as we head into the holiday season!

Episode recap:

• My past mindset and struggles with the fall season
• The real reasons fall feels both calm AND motivating
• How the “fresh start” energy of fall impacts motivation
• Simple shifts to help you transition from summer chaos to fall intentionality
• How to assess your mindset, time management & what’s actually fueling you right now
• Why clarity, purpose & focused action matter MOST in this season

Links/Resources:

• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE.

From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t responding the way it used to, I’ve had to figure it out, out one step at a time.

I’ve made necessary adjustments to my nutrition, supplements, and workouts. Ultimately, I really needed simplicity, intentionality, and to listen to my body in this not-so-straightforward season.

Whether you’re navigating perimenopause, health challenges, or another hard time in life, it’s okay to pivot. It’s okay to give yourself grace when you need it, but…it’s also okay to give yourself some tough love when you’re sliding into excuses (I’ve had to do this a LOT recently)!

You’re not alone in this, and I promise - you CAN still build a body and life you love!

Episode recap:

• A real-life update on where I’m at with my health, macros & fitness
• My perimenopause journey so far + common symptoms women experience
• My experience working w/ an online health platform + health challenges I faced at the start of 2025
• The specific + frustrating symptoms I struggled with over the past year
• Key changes I made in my health routine + supplements that have been most impactful
• How I simplified my nutrition, cut back on alcohol & adjusted my workouts
• Why finding simplicity AND listening to my body has been a game-changer
• Why you need to channel your “inner Kristy”

Links/Resources:

• Save $100 when you use Winona
• Bucked Up Creatine
• Kion EAAs
• Promix Debloat
• Promix Collagen
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here!

If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode.

I know it can feel overwhelming or confusing when it comes to macro calculations (this is something I hear often). While getting clear on your numbers for your goals definitely matters, perfection is NOT the assignment.

Real, lasting results come from consistent and “imperfect” reps along the way!

The biggest takeaways I have for you? Do NOT rush this process, stop “winging” it, and quit overthinking. It’s totally possible to build a body you LOVE and achieve long-term results (no perfection required)!!

Episode recap:

• How to figure out your ideal macro ratio + what those breakdowns actually look like
• Tips for setting your “ideal” bodyweight goal when working toward body recomp
• Calorie-dense, nutrient-rich foods that give you more “bang for your buck”
• How to increase protein without pushing your overall calories too high
• A practical breakdown on adjusting weekday calories if you typically eat more on the weekends
• Key reminders to help you take action & keep moving forward

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
• Ep. 208 | Messy Macros: Why Imperfect Tracking Will STILL Bring You Results | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.”

But..let’s be real. Life never ACTUALLY looks like that!

There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around).

Ultimately, you can’t mess up macro tracking…unless you quit. It’s a skill (just like anything else), and it takes time, patience, and a willingness to keep showing up!

No, tracking macros isn’t forever. But…the knowledge and awareness you gain IS, and is incredibly powerful. None of my clients’ successes come from being “perfect”, because perfection isn’t required!

I hope you choose to ditch that all-or-nothing mentality, stay consistent, and realize you CAN make macros work for your life, friend!

Episode recap:

• Why “consistent as possible” tracking matters MORE than perfection
• Understanding that real life ≠ perfect macros
• Why macro fatigue is normal (and not a failure)
• Common struggles that cause people to fall off with tracking
• Why consistency > perfection always wins w/macros
• Tips for handling eating out, social events & vacations
• What to do when you’re feeling stuck or burned out with tracking
• Simple & doable ways to get started this week

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them!

This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals.

If you’ve ever felt like tracking was “too much,” overwhelming, or just plain confusing, this episode is going to make it feel sooo much more doable!

Real talk: if you’re not measuring, you’re just guessing. You can’t “guess” your way into a stronger, leaner, or healthier body. Tracking gives you the clarity to see what’s really going on, and from there, you can decide where to adjust.

That’s where the freedom comes in, because you learn what works for you without cutting out foods, or living by certain “food rules”!

Remember - tracking macros is NOT about being perfect. It’s about building consistency, awareness, and creating the body (and confidence) you want!

Episode recap:

• Why tracking macros really matters (and NOT obsessive)
• Simple ways to start tracking + make it feel doable
• How to set macro targets that match your goals
• Tools & tips to make tracking easier and more effective
• Common mistakes to avoid when tracking your food
• Why macro tracking actually gives you MORE freedom with food
• Action steps you can start implementing this week

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show